Conditioning wk2 above FTP

Workout overview

Duration: 1h 4m

Stress points: 60

Zone distribution

Z1: 20m

Z2: 21m

Z3: 10m

Z4: -

Z5: 8m

Z6: 5m

31%

33%

16%

0%

13%

8%

Author: C.Hui

this is for conditioning work on rise up the FTP10mins warm up,5x30s L 30s R single leg drill to practice full circle stroke,10x30s 110rpm 30s easy,5mins steady 80%,8 x 2mins easy 1min above FTP hard effort,10mins spinning until the end

Workout overview

Duration: 1h 10m

Stress points: 72

Zone distribution

Z1: 12m

Z2: 17m

Z3: 23m

Z4: 10m

Z5: 5m

Z6: 3m

18%

25%

33%

14%

7%

4%

Author: C.Hui

this is for conditioning work on rise up the FTP10mins warm up,5x30s L 30s R single leg drill to practice full circle stroke,5x30s 110rpm 30s easy,6 set of:3mins steady 80% at 85rpm,2mins steady+ at 80rpm,1min above FTP hard effort at 75rpm,2mins easy,

Workout overview

Duration: 1h 12m

Stress points: 78

Zone distribution

Z1: 12m

Z2: 13m

Z3: 26m

Z4: 12m

Z5: 6m

Z6: 3m

17%

18%

36%

17%

8%

3%

Author: C.Hui

this is for conditioning work on rise up the FTP10mins warm up,5x30s L 30s R single leg drill to practice full circle stroke,5x30s 110rpm 30s easy,6 set of:3mins steady 80% at 85rpm,2mins steady+ at 80rpm,1min above FTP hard effort at 75rpm,1min easy,

Conditioning wk7 above FTP

Workout overview

Duration: 1h

Stress points: 67

Zone distribution

Z1: 24m

Z2: 4m

Z3: 8m

Z4: 3m

Z5: 18m

Z6: 3m

41%

7%

13%

5%

30%

4%

Author: C.Hui

this is for conditioning work on rise up the FTP10mins warm up,5x30s L 30s R single leg drill to practice full circle stroke,5x30s 110rpm 30s easy,6 set of:3mins 110% FTP hard effort at 75rpm,2mins easy,

this is set of 15mins steady stateat 85% FTP as an alternative of 2hours weekend ride. It will first start with 10mins warm up and some single leg drill to practice your full pedal stroke, then 10 high cadence pre-set to bump up your heart rate and bring up your legs before the main set.